Like when you eat too many sweets.
For a few minutes, you are flying high, happy as can be.
Then comes the equally intense crash, leaving you exhausted, cranky, andcraving another sweet treat.
Of course, it’s also important to be realistic.
Load up on fiber.
Your minimally processed diet should be heavy in nonstarchy, fiber-rich vegetables and fiber-rich fruit and whole grains.
Eat plenty of high-quality protein.
It also fills you up better than any other nutrient.
Eating a protein-rich breakfast is particularly important because it helps set the tone for the rest of the day.
Good animal sources includewild-caught fish, grass-fed beef, and pasture-raised chicken and eggs.
If you’re vegetarian or vegan, not to worry, we rounded up54 sources of plant-based protein.
Consume healthy fats.
Like fiber and protein, fat buffers blood sugar spikes.
In fact,unsaturated fats have been specifically linked to improved insulin resistance.
Switch up your carbs.
Balance your meals.
Each of these nutrients helps balance blood sugar on its own, but they’re even better together.
We love a goodkale saladtopped with avocado and a protein of choice.
Supplement with a greens powder.
Greens powdersare dried, powdered forms of various vegetables and fruits.
Specialty greens blends will sometimes include prebiotic fibers too.
These antioxidant-laden superfood plants and slow carbs are blood sugar-friendly.
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Eat bigger meals earlier in the day.
A giant, late-night dinner is your blood sugar’s worst enemy.
Sleep more, stress less.
Both sleep deprivation and stress can cause elevated levels of the stress hormonecortisol, which raises blood sugar.
One study found thatnursing students who did meditation and yoga experienced lower blood sugar spikes5after meals.
Drink plenty of water.
Drinking water helps your kidneys flush out excess blood sugar through your urine.
Can’t seem to drink enough?
Or is water is just too plain for your taste buds?
Try these otherdrinks for blood sugar balance.
Exercise regularly.
Take a shot of apple cider vinegar.
Some research has found that consuming ACVreduced post-meal blood sugar levelsby about half in healthy patients.
Pro tip: Mix a tablespoon or two into a glass of watertaking it straight will burn!
Sprinkle on some cinnamon.
Research oncinnamon’sblood-sugar-stabilizing powers is a little mixed, and it may not be a wonder spice.
Bonus: It tastes delicious!
Eat magnesium-rich foods.
Magnesiumseems to be of particular importance when it comes to maintaining a healthy blood sugar level andimproving insulin sensitivity9.
Nosh on some chromium-rich foods like broccoli, barley, and oats while you’re at it.
One study found thatthe combined effects of chromium and magnesium10were more beneficial than either mineral alone.
you might also try amagnesium supplementto support optimal levels.
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Try a probiotic.
To help probiotic bacteria to thrive, eat plenty ofprebiotic foodssuch as fiber-rich leafy greens and vegetables.
